The low calorie light greens
Almost all light green vegetables are low in calories. However, low calories do not mean low in flavour and nutrients as each of these vegetables has its own significant flavour and nutrient profile. They are rich in vitamins A, B complex, C as well as folate. Vitamin A is an essential nutrient for healthy vision, teeth, skeletal tissue, and skin while vitamin C helps the body develop resistance against infectious agents and scavenges harmful free radicals.The B-complex vitamins are necessary for cell division, and DNA synthesis. Folates when taken adequately before and during early pregnancy can help prevent neural tube defects in newborn babies. Folates also help combat stress.
Moreover, light green vegetables are a rich source of dietary fibre that enables smooth passage of stools in the digestive system and reduces the effects of bloating and constipation. Fibre also helps you feel full for longer periods and improves cholesterol and blood sugar levels and reduces LDL or “bad cholesterol” in the blood.
These vegetables contain minerals such as calcium, potassium, phosphorous, manganese, iron and magnesium. Potassium is the chief component of cell and body fluids and helps in regulating heart rate and blood pressure. The human body employs manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is essential for the red blood cell formation.Calcium and phosphorous improve bodily functions and promote stronger bones and teeth.Other than these commonalities in the light green vegetables, each of them also has their specific advantages.
Artichoke
Artichoke, Cynara scolymus in the family Asteraceae is a variety of species of thistle cultivated as food. Unlike most other vegetables only a very small part of the artichoke is actually edible. When an artichoke is cooked, each time a leaf is removed it comes with a bit of the heart at the bottom, so it is usually the leaf base and the heart of the artichoke that is eaten. Artichokes contain two antioxidants, cynarine and silymarin, that can help improve liver health by reducing the presence of toxins in the body. The silymarin in the artichoke may further help in preventing skin cancer. Fructan, a type of soluble fibre in artichoke helps increase the number of probiotic bacteria in the digestive tract while slowing blood sugar spikes.
Asparagus
Asparagus, Asparagus officinalis, in the family Asparagaceae comes in colours of green, white and purple. Asparagus contains the natural diuretic asparagine which helps the body get rid of excess fluid and salt. This is especially helpful for those with edema caused by high blood pressure and other heart related diseases. Asparagus also contains moderate amounts of purines which are substances that promote the overproduction of uric acid that precipitates painful attacks of gout. So if you have gout keep your asparagus consumption to a minimum. Scientific studies have revealed that asparagus can prevent a bad hangover as it boosts the level of a key enzyme that breaks down alcohol. If you purchase fresh asparagus eat it within a day or two as the flavour lessens with each passing day.
Capsicum
Capsicum is a variety of Capsicum annum in the family Solanaceae, which is also called Banana pepper, yellow wax pepper and in Sinhala, malu miris. Although banana peppers are rarely considered “hot” with low capsaicin content in comparison to other capsicum species, they do still generate heat and can help with discomfort associated with nasal and chest congestion. Banana peppers also contain vitamin B6 which has been tested to be a natural way of promoting a positive mood as well as help to control pain from rheumatoid arthritis.There are endless ways to get creative with banana peppers, but in order to receive the most health benefits they should be eaten on a regular basis. Most commonly, capsicums are stir fried, curried, stuffed used as pizza toppings or tossed into a salad.
Chinese cabbage
Chinese cabbage, Brassica rapa subsp. pekinensis in the family Brassicaceae also called napa cabbage is in the form of oblate shaped heads consisting of tightly arranged crinkly, thick, light-green leaves with prominent, pale white veins. Like in other cabbages, napa too has moderate levels of vitamin K which makes bones stronger, healthier and helps delay osteoporosis. Further, vitamin K plays a role in the treatment of Alzheimer’s disease by limiting neuronal damage in the brain. Napa cabbage has small levels of vitamin-A. However, it also contains antioxidant compounds such as carotenes, lutein, and xanthin which convert to vitamin-A in the human body. It is commonly used in the preparation of sauerkraut, kimchi and coleslaw.
Chow chow
Chow chow, chayote, Sechiumedule is a pear-shaped, light green vegetable belonging to the Cucurbitaceae or gourd family. It has a mild flavour and a slightly crunchy texture that resembles a combination of a cucumber and a potato.Chow chow may not be as popular as other vegetables, but it actually has a very good track record when it comes to its health benefits. Furthermore, chayote contains small levels of aglycone flavonoid polyphenolic antioxidants such as apigenin and luteolin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species from the body that play a role in cancer, aging, and various disease processes.
Pathola
Pathola, Trichosanthes cucumerina in the family Cucurbitaceae also called snake gourd is packed with multivitamins that are required to enhance overall health and provide a healthy skin. Moreover, it has expectorant properties, that helps loosen mucous and phlegm in respiratory tracts and sinuses and thus provides relief from stuffed nose and breathing problems. Snake gourd also lowers production of excess acids and is an aid for conditions such as gastritis, peptic ulcer, and duodenal ulcer and provides relief from symptoms like acid reflux, heartburn and burning sensation. According to a recent study, this vegetable is also loaded with hepato-protective components that are said to treat problems associated with the liver such as jaundice and hepatitis.